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STRUCTURE: Athletes will complete 5 Rounds of 40/30 Calories Row, 30 Ab-Mat Sit-ups, 20 Russian Kettlebell Swings, and 100-ft. Kettlebell Goblet Walking Lunge for time.

STIMULUS: “Typhoon” is a Pacer workout.

STRATEGY: Athletes should be able to complete 40/30 Calorie Row in under 2:30, 30 AbMat Sit-ups in under 1:30, 20 Russian Kettlebell Swings in 1:00 and 100-ft. Kettlebell Goblet Walking Lunges in 1:00.

SCALING: Athletes should aim to finish the first round in 6:00. Athletes should choose a Row distance they can complete in under 2:30, a Kettlebell weight they can swing for 20 reps unbroken, and a Kettlebell weight they can complete walking lunges in 4 sets maximum.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 28-32 Minutes.


Typhoon (Time)


5 Rounds For Time:

40/30 Calorie Row

30 AbMat Sit-ups

20 Russian Kettlebell Swings

96-ft. Kettlebell Goblet Walking Lunge

35 min TIme Cap

How to have them do the 96′ Walking Lunges

One mat is 4’x6′. If they go “out” 2 mats on

the 6′ section and “back 2 mats that is 24′.

Do that FOUR times


30/20 Cal Bike or 500m Run

RX+-Same as RX



60+-26/18#, 32 Goblet Squats

Basics-15 Cal Row, 15 Sit Ups, 10 RKBS

48′ Walking Lunge, no weight